260208

Warmup

• General Warm-up (5 minutes)

• Jump Rope: 2 minutes

• High Knees: 1 minute

• Butt Kickers: 1 minute

• Arm Circles: 1 minute (30 seconds forward, 30 seconds backward)

• Dynamic Stretches (5 minutes)

• Walking Lunges: 10 reps per leg

• Inch Worms: 6 reps

• World's Greatest Stretch: 5 reps per side

• Scorpion Stretch: 5 reps per side

• Spider-Man Stretch: 5 reps per side

• Specific Warm-up (5 minutes)

• Air Squats: 10 reps

• PVC Pipe Overhead Squats: 10 reps

• 3-position Snatch with PVC: 5 reps (high hang, hang, floor)

Strength

• Strength: Overhead Squats
• 5 sets of 3 reps
• Increase weight each set as technique and strength permit.
• Focus on maintaining a stable overhead position and full range of motion.
• Rest for 90 seconds between sets.

Workout

• Metcon (For Time):
• 21-15-9 reps of:
  • Overhead Squats (95/65 lbs)
  • Box Jumps (24/20 inches)
• Followed by:
  • 400m Run after each round
• Time Cap: 15 minutes

Summary

Begin the session with a 15-minute warm-up, incorporating general movement, dynamic stretches, and snatch-specific drills. Focus on building strength with 5 sets of 3 overhead squats. The Metcon complements today's strength work, consisting of an intense 21-15-9 rep pattern of overhead squats paired with box jumps, intertwined with 400m runs, all completed for time with a 15-minute cap.